Kodi Muyenera Kutenga BCAA Liti?

Zamkati

• Kodi BCAA Supplements ndi Chiyani?
• Momwe Ma BCAA Supplements Angathandizire Kukhazikika Kwanu
• Umboni Wotengera Sayansi Yomwe Muyenera Kutenga Zowonjezera za BCAA
• Musanayambe Kuchita Zochita Zolimbitsa Thupi
• Tsamba Lanthawi Yotenga BCAAs
• Pa Kulimbitsa Thupi
• Zinthu Zina Zomwe Zitha Kukulitsa Kuchita BCAA
• Mfundo Yofunika Kwambiri

Osewera othamanga kwambiri komanso okonda masewera olimbitsa thupi tsiku ndi tsiku nthawi zambiri amawonjezera ndi amino acid (BCAAs) a nthambi.

Umboni wina umawonetsa kuti atha kuthandiza kumanga minofu, kuchepetsa kutopa kochita masewera olimbitsa thupi ndikuchepetsa kupweteka kwa minofu mukatha kuchita masewera olimbitsa thupi.

Anthu nthawi zambiri amadzifunsa kuti ndi bwino bwanji kukhala ndi nthawi yowonjezeretsa ya BCAA mozungulira masewera olimbitsa thupi kuti akalandire zomwe akufuna.

Nkhaniyi ikuyang'anitsitsa zowonjezera za BCAA, komanso momwe angazitengere komanso nthawi yanji.

Kodi BCAA Supplements ndi Chiyani?

Mutha kugula ma capsule a BCAA kapena ma powders omwe mumasakaniza m'madzi kapena zakumwa zina.

Ma BCAA amaphatikiza ma amino acid atatu ofunika: valine, leucine ndi isoleucine - onse omwe ali ndi nthambi zamagulu ().

Zowonjezerazi zimapereka leucine wochulukirapo kuposa isoleucine kapena valine, yomwe nthawi zina imadziwika kuti 2: 1: 1 ratio. Izi ndichifukwa choti leucine imatha kukhala yothandiza kwambiri pakulimbikitsa mapuloteni komanso kupondereza kuwonongeka kwa mapuloteni am'mimba ().

Ma BCAA onse atatu amatengedwa mwachindunji ndi minofu yanu m'malo moyamba kupangika ndi chiwindi. Zotsatira zake, ma BCAA atha kukhala ndi zotsatira mwachangu.

Komabe, asayansi akufufuzabe ngati zopatsa mphamvu za BCAA zimapereka mwayi woyerekeza kwa anthu omwe ali ndi thanzi labwino poyerekeza ndi ufa wathunthu wamapuloteni komanso magwero azakudya zonse zomwe zili ndi BCAAs ().

Pang'ono ndi pang'ono, zowonjezera ndi njira yosavuta, yosavuta.

Zowonjezera za BCAA zimakhala ndi unyolo wofunikira amino acid leucine, isoleucine ndi valine, makamaka mu 2: 1: 1 ratio. Ngakhale zowonjezera izi ndizosavuta, asayansi amakayikira ngati angapindule nawo kuposa magwero azakudya za BCAAs.

Momwe Ma BCAA Supplements Angathandizire Kukhazikika Kwanu

Kafukufuku akuwonetsa kuti zowonjezera za BCAA zitha kuthandizira machitidwe anu azolimbitsa thupi m'njira zosachepera zisanu:

• Kuchepetsa kutopa panthawi yochita masewera olimbitsa thupi: Magulu apamwamba a BCAA amathandizira kuchepetsa kulowa kwa tryptophan muubongo wanu. Thupi lanu limagwiritsa ntchito tryptophan kupanga serotonin, yomwe ingapangitse kutopa ().
• Kuchepetsa kuwonongeka kwa minofu ndi kupweteka: Ma BCAA amatha kuthana ndi zowawa zomwe zimadza chifukwa cha kupsinjika ndi kutupa kwa masewera olimbitsa thupi ().
• Limbikitsani kumanga minofu mukatha kuchita masewera olimbitsa thupi: BCAAs imathandizira kaphatikizidwe ka mapuloteni m'minyewa yanu ndikupondereza kuwonongeka kwa mapuloteni am'mimba (,,).
• Perekani gwero lamphamvu pakuchita masewera olimbitsa thupi kwakanthawi: Pamene glucose, gwero lanu lamphamvu la minofu, limakhala lotsika, ma BCAAs amatha kukhala gwero la mphamvu (8).
• Thandizani chitetezo chokwanira: Kuchita masewera olimbitsa thupi kovuta kumatha kuchepetsa chitetezo chamthupi, chomwe chingakhale chifukwa chakuchepa kwa amino acid glutamine, mafuta a chitetezo chamthupi. Ma BCAA amatha kusandulika kukhala glutamine m'minyewa (,).

Zowonjezera za BCAA zitha kulimbikitsa kulimbitsa minofu, kupereka mphamvu, kuthandizira chitetezo chamthupi ndikuchepetsa kutopa kwa masewera olimbitsa thupi komanso kuwonongeka kwa minofu itatha.

Umboni Wotengera Sayansi Yomwe Muyenera Kutenga Zowonjezera za BCAA

Pali kafukufuku wocheperako poyerekeza phindu lakumwa ma BCAAs kapena zowonjezera mavitamini nthawi imodzi, monga musanachite zolimbitsa thupi musanachite masewera olimbitsa thupi.

Nayi ndemanga pa BCAA nthawi yowonjezera.

Musanayambe Kuchita Zochita Zolimbitsa Thupi

Kafukufuku m'modzi yekha woyambirira adayerekezera zotsatira zakutenga chowonjezera cha BCAA musanachite masewera olimbitsa thupi kuti muchitenge mutangolimbitsa thupi.

Phunziroli, anyamata adatenga magalamu a 10 a BCAA asanalimbikitse zolimbitsa dzanja lawo lomwe silinali lalikulu. Sanakumane ndi zilonda zochepa pambuyo pochita masewera olimbitsa thupi ndikuchepetsa kuchepa kwa magazi kuposa omwe adatenga ma BCAAs atachita masewera olimbitsa thupi ().

Kafukufuku wina yekhayo yemwe angayerekezeredwe ndi omwe adapatsa amuna othamanga 25 magalamu a whey protein odzilekanitsa (kupereka magalamu 5.5 a BCAAs) asanadye kapena atamaliza kuchita zolimbitsa thupi kwa milungu khumi.

Phunziroli, magulu onse awiriwa anali ndi kusintha komweko pakupanga thupi ndi mphamvu ().

Kutengera ndi umboni womwe ulipo, sizikudziwika kuti zimapangitsa kusiyana ngati mumatenga ma BCAAs musanachite kapena mutatha (zolimbitsa thupi) zolimbitsa thupi.

Tsamba Lanthawi Yotenga BCAAs

Miyezo ya BCAA m'magazi anu pachimake mphindi 30 mutatha kumwa chowonjezera, koma kafukufuku sanadziwebe nthawi yoyenera kuwatenga ().

Ngakhale pali lingaliro lakalekale loti muli ndi mphindi pafupifupi 45-60 mutatha kuchita masewera olimbitsa thupi kuti mupeze phindu lokwanira pakumanga mapuloteni, kafukufuku watsopano akuwonetsa kuti zenera la nthawi iyi limatha kukhala pafupifupi maola asanu mutachita masewera olimbitsa thupi (,).

Kuphatikiza apo, ngati mwadya kale kapena kumwa puloteni wowonjezera 1-2 maola musanachite masewera olimbitsa thupi, nthawi yochita masewera olimbitsa thupi a BCAAs kapena ma protein ena owonjezera sangakhale ofunikira kuposa momwe mungachitire masewera olimbitsa thupi osadya kumene, monga m'mawa ().

Zowonjezera za BCAA ndizokwanira kuti ndizosavuta kuzidya posachedwa kapena pambuyo pa masewera olimbitsa thupi ngati mukuwona kuti zikukuthandizani.

Pa Kulimbitsa Thupi

Kutenga ma BCAAs panthawi yolimbitsa thupi kwaphunziridwa pang'ono pamaphunziro opirira, monga kuthamanga mtunda ndi njinga.

Pamene amuna 193 omwe adatenga nawo gawo pa marathon adapatsidwa magalamu a 16 a BCAAs pamwambowu, sanathamange mwachangu kuposa amuna omwe adapatsidwa placebo ().

Kuphatikiza apo, kafukufuku wapa njinga walephera kuwonetsa kusintha kwakuthupi kuchokera pakumwa ma BCAAs panthawi yopilira zolimbitsa thupi, ngakhale zowonjezera zimathandizira kuchepetsa kutopa kwamaganizidwe ().

Kafukufuku wofotokozera nthawi yoyenera kutenga ma BCAA ndi ochepa. Sizingapange kusiyana kwakukulu ngati zowonjezera ma BCAA zimamwa musanachite kapena mutachita masewera olimbitsa thupi, ndipo mwina simuyenera kuzipatsa nthawi kuti zithandizire kumanga minofu.

Zinthu Zina Zomwe Zitha Kukulitsa Kuchita BCAA

Pakufufuza kwaposachedwa, asayansi apeza kuti zinthu zitatu zikuwoneka kuti ndizofunikira pochepetsa kuwonongeka kwa minofu kudzera muzowonjezera za BCAA.

Choyamba, mungafunikire kudya tsiku lililonse osachepera 91 mg pa paundi (200 mg pa kg) ya kulemera kwa thupi.

Mwachitsanzo, ngati mukulemera makilogalamu 165, muyenera kumwa mankhwala osachepera 15 magalamu (15,000 mg) a BCAAs tsiku lililonse.

Chachiwiri, muyenera kupitiliza njira yanu yowonjezeramo ya BCAA kwa nthawi yayitali (masiku opitilira khumi) kuti muwone zabwino zopewera kutetezedwa kwa minofu.

Izi zikutanthauzanso kutenga chowonjezera tsiku lililonse m'malo mwa masiku omwe mumachita masewera olimbitsa thupi.

Chachitatu, kuti mumatenga kangapo kangati chowonjezera kungakhale chinthu china. Mwanjira ina, kugawaniza mlingo wanu wonse wamasiku awiri kapena kupitilira apo, monga musanachite masewera olimbitsa thupi musanachite kapena mutatha, kungakhale kopindulitsa ().

Pomaliza, kumbukirani kuti mumafunikira zambiri kuposa ma BCAA kuti mupange zomanga thupi. Pali zina zisanu ndi chimodzi zofunikira za amino acid zomwe muyenera kumwa kuti thupi lanu lipange mapuloteni. Chifukwa chake, kuphatikiza magwero ena a mapuloteni mu zakudya zanu ndikofunikira ().

Phindu lodzitchinjiriza la ma BCAA othandizira atha kukhala otheka kwambiri ngati mutenga 91 mg pa paundi (200 mg pa kg) ya kulemera kwa thupi tsiku lililonse, kuphatikiza masiku osachita masewera olimbitsa thupi. Zitha kuthandizanso kugawa zomwe mumadya tsiku lililonse pa BCAA muwiri kapena kupitilira apo.

Mfundo Yofunika Kwambiri

BCAA imathandizira bwino kupereka michere yothandizira minofu. Komabe, asayansi amakayikira ngati zowonjezera izi zimapindulitsa kuposa magwero azakudya.

Kafukufuku yemwe amafanizira mwachindunji maubwino otenga ma BCAAs pazowonjezera zina zamapuloteni nthawi imodzi ndi ochepa.

Kutenga ma BCAAs musanachitike kapena mutatha kuchita masewera olimbitsa thupi kumathandizanso kuteteza minofu.

Komanso, mwina simusowa kuti muzikhala ndi nthawi kuti zithandizire kumanga minofu.

Kupeza mlingo wokwanira kutengera kulemera kwa thupi kwanu ndikofunikira, komanso kupitiliza kuwatenga nthawi yayitali, kuphatikiza masiku osachita masewera olimbitsa thupi.